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GYMNASTICS CROSSFIT

WARM UP

2x:

10 CAL

10 V ups

30” hallow hold

30” supinated grip hang

40” Push up test max reps

Rest 30”

40” Pull ups test max reps


SKILLS

A) EMOM 6:

Odd – 10 Incline Push-Ups on 24″ Box or Lower

Even – 30-20 Hand Plank Shoulder Taps

B) EMOM every 1:30’ x 3:

– 8 Push-Up Negatives @ 4Sec

C) EMOM every 1:30’ x 3:

10 Seated Pull-Ups @ 2-3 seconds down


WOD

For time: (cap15’)

50-40-30-20-10

KBS (16/12 kg)

Situps

SU

*Score: time

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